5571 - ✨FUNCTIONAL ADDUCTOR FLEXIBILITY✨
Why not continue on the active mobility gains and into the inner thigh?! I've found most people are typically really tight or really weak on this area.
This combination can lead to imbalances through the hip, knee, ankle, or even low back. 😩
Having a good balance ⚖️ between your adductor length with your hip abductor strength can be a game changer to preventing hip, knee and low back problems later down the round. 👌
I utilize concepts from @drandreospina again with these exercises to increase end range control and strength.
NOTE: Please be sure to only lift the leg on surfaces adequate to YOUR body and muscle length. You want it high enough to make yourself work, but low enough to keep the pelvis as level and stable as possible.
The reason for the bent leg and straight leg?
🔹 Knee extension creates a longer lever arm, making your body work harder to activate your hip abductors and maintain a longer lever. It is not necessary for the foot to come off the ground when beginning the quadruped adductor PAILS/RAILS. Move at your own pace and focus on the squeeze, not the amount of space between the ground and your foot.
🔹 You have adductors that attach to your to your lower leg (gracilis) and your upper leg (adductor magnus/longus/brevis/minimus & pectineus). Knee flexion or extension won't affect the upper leg adductors, but it will have an effect on your gracilis.
Give them a try!
Tomorrow I'll be giving you some more advanced adductor mobility work to start to work toward those straddles and presses 😉
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